Wild Rice Egg Bake Casserole

The Iowa Egg Council sponsors this post. All opinions are entirely my own.  

You will love the chewiness of the wild rice in this savory brunch egg bake recipe. You can make this egg bake or assemble it right before it goes into the oven! Wild rice is a high-protein grain with many health benefits, and when added to an egg casserole, you will have a nutrient-rich meal that your whole family will enjoy! Your house will smell amazing when this casserole is baking in the oven.

I am helping the Iowa Egg Council celebrate American Heart Month in February by bringing you this recipe. Wild Rice is a heart-healthy carbohydrate option used in various dishes. Eggs are a nutrient powerhouse! A complete protein with essential vitamins and minerals for healthy living.

Eggs are recommended by the American Heart Association as part of a heart-healthy diet for healthy adults. For most people, eggs do not impact blood cholesterol levels. •       For only 70 calories, eggs are a perfect complement to any eating pattern, including Mediterranean, DASH, low-carb, and plant-based.

The Iowa Egg Council has several recipes for eggs cooked with vegetables and healthy grains, which is an inexpensive and nutrient-rich meal option. You can find tons of mouthwatering recipes on their website and social media channels.

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Ingredients needed:

Ten eggs

3 cups of cooked wild rice- You can use long-grain rice or a wild rice mix

3/4 cup of cheese

1/3 cup of diced ham

1/3 cup of caramelized onions

1 cup of asparagus spears- washed and trimmed

1/3 cup of milk

Three tablespoons of butter or olive oil

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 teaspoon thyme

Optional Ingredients:  mushrooms, peppers, or other vegetables you enjoy in your breakfast casserole!

Instructions

1. Cook wild rice ahead of time according to the instructions on the package. Drain any excess water from the rice.
2. Preheat oven to 350 degrees
3. In a large bowl, stir together eggs, milk,  seasonings, ham, onions, and asparagus. Make sure to beat eggs well.
4. Spray a casserole dish with cooking spray
5. Pour the egg mixture into the casserole dish. Stir in rice and cheese. Make sure there aren’t clumps of rice in the dish.
6. Top with butter or olive oil
7. Cook in the oven, uncovered for 30-35 minutes. Remove from the oven when it is clear that the eggs are cooked all the way through but still tender.
8. Remove the baked dish from the oven.
9. Let the casserole rest for 10 minutes before serving.

You will love the taste of this wild rice casserole. Just one slice of this casserole will be super filling and satisfying!

I have been trying to feed my family wholesome whole-grain options lately.  Wild Rice is a fantastic ingredient to serve if you want to stay full longer, and it is very rich in protein.  I recommend that you cook your wild rice in advance if you can!

Did you know that one egg is only 70 calories? Eggs are so versatile they can be boiled,
scrambled, poached, baked, deviled, and used in various meals!

If you’re looking for more healthy meal ideas using eggs, check a few of my other egg recipes!

Tzatziki Egg Salad 

Runny Egg Warm Asparagus Salad 

Greek Sheet Pan Egg Bake 

Italian Baked Egg Zucchini Boats 

Print

Wild Rice Egg Bake with Ham and Asparagus

Ingredients

• 10 eggs
• 3 cups cooked wild rice
• 3/4 cup shredded cheese
• 1/3 cup diced ham
• 1/3 cup caramelized onions
• 1 cup chopped asparagus spears
• 1/3 cup milk
• 3 tablespoons butter or olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon thyme

Instructions

1. Cook wild rice ahead of time according to the instructions on the package. Drain any excess water from the rice.

2. Preheat oven to 350 degrees

3. In a large bowl, stir together eggs, milk,  seasonings, ham, onions, and asparagus. Make sure to beat eggs well.

4.  Spray a casserole dish with cooking spray

5. Pour the egg mixture into the casserole dish. Stir in rice and cheese. Make sure there aren't clumps of rice in the dish.

6. Slice butter into skinny slices and arrange it on top of the casserole. If you're using olive oil, drizzle it on top

7. Cook in the oven, uncovered for 30-35 minutes. Remove from the oven when it is clear that the eggs are cooked all the way through but still tender.

8. Remove the baked dish from the oven.

9. Let the casserole rest for 10 minutes before serving.

This is a wonderful meal to make for breakfast, lunch, or dinner! It also reheats well! This casserole will stay fresh in your fridge for up to five days! The majority of my husband’s side of the family follows a gluten-free diet, so this will be a great option for brunch at our family gatherings.

Don’t forget to check out the Iowa Egg Council!